Tweak Your Exercises to Add Power to Your Run

Boost performance by adding a twist to your workout.

If you've been doing the same strength-training exercises for months, your muscles may be in a holding pattern. "To add distance or increase speed, your cross-training efforts need to push your limits," says Michael Silverman, a physical therapist at the Sports Rehabilitation and Performance Center at New York City's Hospital for Special Surgery. These tweaks will help you develop new power for your run.

LEG LIFTTWEAK: ADD ARM SWINGStand with your feet shoulder-width apart, arms at your sides. Lift your right knee as high as you can, and swing your left arm forward until it’s parallel to the floor. Return to start, and repeat with your left knee and your right arm. Continue alternating sides for 1 minute; rest and repeat twice.

SQUATSTWEAK: LIFT ONE LEGStand with arms out in front of you. Extend your right leg in front of you and slowly lower yourself into a squat position. Pause, then slowly push yourself up to standing. Do this exercise in front of a mirror, checking that your knee doesn't turn inward. Do 15 reps and switch legs. Do three sets of 15 reps on each leg.

LUNGE WITH JUMPTWEAK: LIFT ONE LEGLunge forward with your left leg. Swinging your arms, jump up and switch legs to land in a right lunge. Jump and return to the left-leg-forward lunge. Do three sets of 15 reps.

PLANKSTWEAK: ADD LEG SWINGHolding a plank position (resting your weight on your forearms and toes, with abs pulled in), lift your right toes off the ground and swing your right leg to the side, toward your hips. Return to the start position and perform on the other side. Do 15 reps on each leg; rest and repeat twice.